Viking Queen

A 3 day per week program, with a lower (quad focus), upper, and a second lower (glute and ham focus) day.

Hypertrophy oriented, with a holistic approach to developing strength.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Chest Supported Row (Machine)

Leg Curl

Farmer's Walk (Weighted)

Dead Bug

Lower - quad focus

Overhead Press (Dumbbell)

Chest Press (Machine)

Bent Over Row (Kettlebell)

Lateral Raise (Dumbbell)

Cardio

Upper

Romanian Deadlift (Dumbbell)

Leg Press

Lat Pulldown

21s (EZ Bar)

Plank

Lower - posterior focus

Weights 1

Weights 2

Weights 3

Cardio 1

Weights 4

Weights 5

Weights 6

Cardio 2

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